Finding The Right Loft & Firmness For Neck Pain
When it comes to relieving neck pain, neutral spine alignment is the name of the game. Youll hear me mention this a few times, but promoting neutral spine alignment is your pillows most important job .
Now, you might be wondering, How am I supposed to know if my spine is in neutral alignment? Well, heres a trick I like to use: If your spine is in neutral alignment, your ears should be in line with your shoulders, and your chin should be in line with your sternum. So when youre lying in bed, take some time to see if your chin is being craned upward, or if your ear is pressed into either shoulder. If so, its time to readjust and regain a healthy posture.
That said, its important to match your pillow to your preferred sleeping position in order to keep a healthy posture. To find the right fit, youll need to keep a close eye on the pillows loft and firmness rating. So lets take a closer look at the best loft and firmness for each position:
Before we move on to the next factor, remember that you can find a more in-depth explanation of how to keep a healthy sleeping posture in my complete guide to picking the right pillow!
What To Look For In A Supportive Pillow
According to Dr. Winter, latex and memory foam pillows are best for achieving the proper sleeping alignment, and experts say that those who slept with latex or memory foam pillows woke up less and had better sleep quality.
Dr. Winter recommends choosing a pillow that’s designed for your sleeping position of choice, as well as one that is specific to the size of your body and your sleep position. And aside from the medical considerations, the choice of a proper pillow is about comfort, which can be highly personal.
Keep reading to learn why shoppers say these soft-yet-supportive options are the best pillows for neck pain.
How To Buy The Best Pillow For You
What type of pillow is best for solving neck pain?
Moulded support pillows are supremely comfortable for your neck because they support its natural curve, says Gary Jones. “Your neck naturally curves slightly inwards, and contoured pillows help maintain that,” says Gary. “Over the years, that inward curve tends to flatten, especially if you spend too long stooped over your desk. So a moulded pillow with a high bit for your neck lets your body rest in a more natural and healthy position.”
Memory foam is especially well suited to providing the support your neck needs, so we’ve included several memory foam pillows in our rundown. Foam tends to feel quite soft at first, but it firms up as it moulds to fit the natural posture of your body, creating a cradle that supports your unique pressure points while you’re in the land of nod. On the downside, memory foam can feel a little too warm in summer, so some pillows include special cooling layers to offset clamminess.
If youre considering a memory foam pillow, then be sure to check out our dedicated memory foam roundup next.
Feather and down pillows are soft but versatile, giving you the freedom to make them more and less puffy in different areas to lend exactly the support you want. However they quickly lose their “loft” , and feathers can easily become displaced while you sleep, failing to give your head and neck consistent support through the night.
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Best Pillows For Neck Pain Video
Watch our video below to learn more about our labs top pillow picks for sleepers with neck pain.
Read our top picks to learn more about each ones materials and unique qualities. In the buyers guide section, well break down the reasons you could be experiencing neck pain and how your pillow can help. Well take a deeper look at how body position and pillow construction can enhance comfort, and well teach you what to look for when shopping for a pillow for neck pain.
Labor Day Sales Are Still Going On!
Labor Day is now behind us, but many companies are still offering major holiday discounts. Check our product reviews below for discount information. You can also head to our list of Labor Day deals and discounts.
My Final Thoughts About Best Pillows For Neck Pain
Well sleepers, weve reached the end of my guide and youre well on your way to finding your new pillow thatll provide pain relief. And as you carefully consider all your options, dont forget to pay close attention to materials, loft, and firmness in order to find your perfect pillow match for a good nights sleep. Oh, and be sure to follow Sleepopolis on social media, and subscribe to our YouTube channel! Happy sleeping, everybody.
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What Is The Best Pillow For Side Sleepers With Neck Pain
Side sleepers make up more than half of the American population, so we’re not surprised to see this question so frequently!Side sleepers with neck pain really need to focus on finding a pillow that has enough loft and height to support the 4″ to 6″ gap that resides between the top of the shoulder and the side of one’s head and neck.When the head and neck are properly supported and the shoulder does not have increased pressure on it, the neck can stay free from tensions and stress and neck pain should go away.The goal is to look at oneself in a side sleeping position and see a straight line from the forehead, nose, chin down to the neck and sternum – this means neutral alignment is achieved.
Pay Attention To Pillow Height
If neck pain is your problem, a flatter pillow may be the better option. In one study, higher pillows created more cranio-cervical pressure and a greater cervical angle, meaning your head isnât lined up with your spine. This can result in pain and stiffness if your neck stays at that angle all night.
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Why You Can Trust Us
Our team at Sleep Foundation includes experts and testers with years of experience in the sleep product industry. We have tested over 300 pillows in order to determine which ones are best suited to sleepers with different needs. Our team includes back, side, stomach, and combination sleepers, as well as sleepers of different body types. This allows us to represent as wide an array of sleep preferences as possible in our findings.
The Wrong Loft Pillow
Flat pillows often cause necks to crane out of alignment, creating knots and muscle tension. Remember, always make sure your pillow promotes a neutral alignment. When resting on your side, your ears should line up with your shoulders and your chin should align with your sternum. Back and stomach sleepers, youll want to ensure your necks line up with your sternums as well.
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Best For Back Sleepers: Core Products Cervical Support Pillow
The best option for back sleepers, this cervical pillow has a concave center that cradles the head, while a cervical roll at the bottom supports the neck. Its cotton material feels soft and breathable, and it comes in a few different firmness levels so you can easily customize it to your liking. More than 1,400 customers recommend this supportive pillow specifically for neck pain. One reviewer said: “I’ve had chronic neck and back issues for years and know all too well just how important the proper pillow and sleep positions can be for keeping your spine and body healthy. I was introduced to this pillow by my physical therapist and it was just what my neck needed.”
The Best Pillows To Help With Neck Pain
Below are some of the best pillows for neck pain that a person can consider.
Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.
Medical News Today follows a strict product selection and vetting process. Learn more here.
The EPABO Memory Orthopedic Pillow features an ergonomic contour that may suit back and side sleepers. The contoured design cradles the head, helping keep the spine aligned and relaxed.
The manufacturer writes that this pillow uses breathable memory foam to keep people cool while they sleep.
A person can also adjust the pillow to suit them. It features a removable piece of foam at the back, which can lower the resting position of the head for people who find the pillow too high.
The company describes this pillow as firm. The pillow has a rayon-polyester case and a memory foam fill.
The pros and cons a person can consider include:
Pros:
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Feather & Polyester Pillows
Feathers and polyester fibres are not very supportive, and they can bunch up or flatten over time, leading to an uneven sleeping surface. This can cause tossing and turning throughout the night and exacerbate neck pain.
If you suffer from neck pain, it is best to choose a soft and supportive pillow. Memory foam or latex pillows are a much better choice as they will conform to the shape of your head and provide the support you need.
Can Replacing Your Pillow Improve Neck Pain
If youre experiencing neck pain, it could be the fault of your pillow. Especially if its old, it might not be supportive enough anymore.
Swapping for a new pillow doesnt mean your neck pain will magically go away, though. Pillow preference is personal, and what works for one person might not work for you. So a bit of experimenting is to be expected.
Additionally, not all neck pain is the fault of a bad pillow. If a new pillow doesnt seem to help, be sure to talk with your doctor.
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Cervical Pillows For Different Sleepers
Many of us are side sleepers and essentially need pillows supporting the cervical spine to provide stabilization as both the pillow and mattress compress in response to body weight and spinal tissue settling takes place. Using a cervical pillow, along with a body pillow, in a side sleeping semi-fetal position can actively help keep the cervical and the rest of the spine from twisting or placing torque on the neck and back.
For those who prefer to sleep on the stomach, high pillows or more than one pillow places a great deal of torque on the cervical spine. Using a pillow with adequate and just the right support and a body pillow designed to help transition to side sleeping can provide a great solution.
Tempur Original Large Pillow: Best Memory Foam Pillow For Neck Pain
Price: £109 | Buy now from Tempur
Contoured memory foam is the pillow type of choice for people seeking relief from neck pain, and Tempur is the king of memory foam pillows. This classic robust pillow is pricey, but it’s a superb investment if you want to sleep better and wake in comfort.
The raised section supports your neck and helps your head, neck and shoulder muscles to fully relax in their natural posture while you sleep. The Large size is 11.5cm at its highest, which is not actually that high, so while it’s perfect for back sleepers you may need a bit of extra height to accommodate your shoulder if you’re a side sleeper. Luckily the Tempur Original also comes in X Large with 13cm of support, which is ideal for side sleepers. However it’s also worth noting that the pillow will compress and firm up over your first few nights of sleep.
Key specs Filling: Memory foam Cover: 100% cotton cover Sizes: Large is 61cm x 31cm also available in Medium and X Large
Price: £37 |
Memory foam is great for providing neck support, but it can feel rather clammy in warm weather. So pillow specialist BedStory has found a solution: infuse memory foam with cooling gel to regulate temperature, disperse heat and allow the air to move around. The result is a wonderfully supportive pillow that responds to your body’s temperature to help you drift off and wake up in comfort.
Key specs Filling: Memory foam Cover: Microfibre and tencel Sizes: 1
Price: £65 | Buy now from Rested
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What To Consider When Purchasing A Pillow For Neck Pain
Most people dont give much thought to their pillow, beyond choosing a pillow thats nice and squishy for immediate comfort. This means that when we do realize our pillow may be contributing to our neck pain, we may not know how to go about choosing the best pillow. If youre in this position, you may be susceptible to misleading marketing and end up choosing a pillow thats ill-suited for your needs.
To help you get started, weve made a list of the most important factors. Focusing on these factors and having a basic understanding of pillow features and construction can help you find the pillow that works best for you.
Best Shredded Memory Foam Pillow: Coop Home Goods Eden Shredded Memory Foam Pillow
Shredded memory foam offers more breathability than its solid core memory foam counterpart. And since it’s shredded, they are ideal for sleepers that love to scrunch, smush, and really smoosh into their pillow. Earning an impressive 4.5-star rating from Amazon shoppers in addition to more than 2,800 perfect reviews, the Coop Home Goods Eden Pillow combines gel-infused and microfiber memory foam to deliver an all-around comfortable feel that is also incredibly cooling. Suitable for every sleep style, it’s built with a supportive gusset to give it structure and promote alignment. “I usually have to use more than one pillow, but last night using the Eden pillow, I only needed that pillow,” explained one reviewer, who noted that they were suffering from “extreme neck and back pain” due to a car accident. It’s even won over “picky pillow” people. “I will tell you that we do not take pillow purchasing lightly,” another wrote, adding that they’d been experiencing “some slight neck stiffness” upon waking. “This pillow eliminated all issues!”
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What Types Of Pillows Are There
Pillows come in a wide range of materials. A pillows outer cover is typically made from cotton, polyester, or a blend of the two. However, the interior fill material has a much greater impact on a pillows overall comfort level and performance.
PolyfoamYou can find this is a type of synthetic foam in both mattresses and pillows. Polyfoam formulations vary significantly in terms of density, firmness, and quality. Polyfoam pillows typically feature shredded polyfoam fill, but solid core designs may be better suited to a sleeper looking for a firm pillow. Pillows made with polyfoam also tend to be less expensive than pillows made from memory foam.
Memory FoamKnown for their responsiveness, high point elasticity, and significant contouring, memory foam pillows may feature either shredded foam fill or a solid foam core. Available in medium soft to medium firm, solid core memory foam pillows provide an excellent balance between pressure relief and firm support.
DownDown is an animal product derived from the underside of goose or duck feathers. This material is incredibly soft and insulating, which is why youll often find it in products like comforters. As a fill material for pillows, down is highly malleable and durable. However, because down is so lightweight, finding firm, down-based pillows can be difficult.
Is A High Medium Or Low Loft Pillow Better For Neck Pain
It depends on what type of sleeper you are. If youre a stomach sleeper, it may be best to choose a pillow with a low loft to minimize the pressure on your spine. If youre a back or side sleeper, a medium loft pillow that allows your head, neck, and spine to form a straight line may be right for you.
Finally, if youre a side sleeper with bigger shoulders, a high loft pillow may be suitable. Note the pillow should equal the distance between the ears and the edge of the shoulders.
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Best Organic: Avocado Organic Molded Latex Pillow
Eco-friendly and comfortable, the Avocado Molded Latex Pillow features an organic cotton cover that is soft-to-the-touch. At the center of the pillow is its moldable charcoal-infused latex core, which offers a higher firmness level than most pillows and is ideal for those in need of greater neck support that is evenly distributed. According to the brand, this type of firmness is best suited for people who sleep on their back and side. Hot sleepers will also enjoy this pillow because of its breathability and ability to wick away moisture and repel odors. “I have a lot of neck problems, and this pillow really makes a difference on how I wake up next morning,” one shopper said, praising how the security, stability, and height of the pillow promotes proper alignment. ” very sturdy yet nicely comforting, with just the right amount of cushion and softness.”
Brooklyn Bedding Luxury Cooling
Plus, as the name suggests, this pillow is great for anyone looking for a cool nights sleep all the way through no flipping required.
Check out our full review of the Brooklyn Bedding Luxury Cooling Pillow here!
Price: $$$, with a 30-day trial period and a 3-year warranty.
Perfect For: Combo sleepers looking for a comfortable and cool nights sleep.
This pillow cradles you while also giving a slight lift, allowing combination sleepers to switch positions easily while they sleep.
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